Diet, developed by the French nutritionist Pierre Dukan, is very popular today in France. Dukan diet is quite simple, and strict, if the exact fulfillment of all the rules is very effective. It is recommended that those who are overweight to lose 10 kg and more.
Dukan diet belongs to the category of low-carb diets and can lose without restrictions on quantities of food quickly weight. In this high content in the diet of proteins provides the body with the necessary energy, and weight loss is due to fat deposits and not muscular tissue.
In addition, the System helps to Dukan, the weight in the course of your life.
Advantages of the use of the Dukan diet
Unlimited number of meals; no distinction according to time of day and number of meals; and the basis of the diet ingredients, because it is safe; the Dukan diet is effective, even if your body can already go prepared steadfast "immunity" to various methods of weight reduction; higher Motivation due to rapid loss of Kilos each week 3-5 kg; diet is suitable for those who like to watch delicious food and pokoldovat in the kitchen; they are everywhere: at home, in the office, on a plane, in the Café.
Disadvantages of the Dukan diet
In the first few days may occur, tiredness, increased fatigue – thus, the effect of ketone bodies which suppress the appetite, the production of which stimulates the Dukan shows diet; the menu contains insufficient amounts of vitamins and trace elements, so that during the diet you must take the Vitamin-Mineral complexes; - Mangold for the fat in the diet, you need to use when cooking, a small amount of vegetable fat; those who do not like to cook, the Dukan diet can quickly become boring.
Phases of the Dukan diet
Dukan diet consists of 4 phases: the "attack" (Start), "cruise" (Striping), anchoring, and stabilization. The duration of the compliance of these phases depends on how much kilos you want to reset.
Each Phase of the diet has its own characteristics, but there are some General rules: every day you need to drink 1.5-2 liters of pure non-carbonated water; there is a daily oat bran (in different phases of their number varied); food must be combined with a simple load and Phys. Walking in the air (not less than 20 minutes in the first Phase, not less than 30 minutes – for each additional).
Level 1: Attack (Start)
The menu of the first Phase – Protein (protein nutrition, PP.). In this Phase, the task of the food – run in the body in the breakdown of fatty tissue. This process may be due to discomfort, dryness in the mouth, the appearance of mild mouth odor. Such "side effects" to say that a diet has begun.
Weight loss in the product launch Phase can kg 2-6. the duration of the Start Phase is in dependence on the existing overweight at the beginning of the diet: 10-20 superfluous kg – 3-5 days; 20-30 extra pounds – 5-7 days; 30 extra pounds, and more – 5-10 days. More than 10 days do not comply with the Phase of "attack" is allowed.
From the diet in the first Phase, the sugar is excluded (but you can use sweeteners), most kinds of meat (duck, goose, rabbit, bovine, Start, lamb, veal meat, lamb meat).
Approved products (you can individually you can mix): meat from chicken and Turkey without skin (cooked); lean ham; veal liver, kidneys, tongue; any fish (boiled, steam, Grill); seafood; eggs; dairy products with low fat content, without the addition of sugar and fruit, no more than 800 gr. of the day.
Of drinks down coffee, herbal and traditional tea, diet coke left. Allowed to add to food, vinegar, spices, garlic and onions in small amount of salt. You can) a little bit of cucumber, lemon (but not the add it to the drinks. They can be eaten in moderation, light-beige.
Every day, you also need to eat 1,5 table. Spoon Oat Bran. Compliance with this condition in all the phases of the Dukan diet, it is important for the normal work of the intestine and the excretion of degradation products of fats.
Step 2: "the cruise" (exchange)
To be Able to products authorised in the introduction, added to (raw, baked or cooked, at any time and in any quantity). But to achieve the result, it is important that the correct exchange of products.
The duration of this Phase depends on how quickly you reached the desired weight. From the discharge of a number of Kilos dependent on the change of the Protein and Can-menu: less than 10 kg: proteins (PP) and protein + PL) 1 after 1 day or 3/3, 5/5 (Can (the chosen scheme, the exchange may at any time be amended); greater than 10 kg: 5/5 days.
Can allowed: cucumbers; tomatoes; radishes; asparagus; spinach; beans green beans; cauliflower; eggplant; celery; courgettes; Paprika; red beets; carrots. There is not the beets and carrots in every meal must be consumed various Can. Can Can you add the mushrooms.
The menu is a day 2 table and need to add. Spoon Oat Bran.
You can not eat starchy foods: potatoes, rice, corn and other cereals, peas, beans, lentils, Avocado
The menu of the second Phase of the Dukan diet you can, varied with the addition of spices (including hot peppers and pasta), garlic, pickles, Ketchup (1 tbsp), gelatin, corn starch (1 tbsp), milk low-fat cheese with a fat content of more than 6% (30 gr.) red or white wine (by 3 table. Spoon), low-fat sour cream (1 teaspoon), cocoa low fat (1 TSP), Tofu, Surimi (crab Sticks, not more than 8 pieces per day).
But these additions can be used, only two products per day. Fish in this Phase can be replaced by Bio-fish canned without oil. You can use sweeteners when cooking soy sauce.
3. Stage: Consolidation
The task of the third stage – back to the old Regime-in power supply, not to regain the lost Kilo. The duration of fixation depends on the discarded during the diet weight: for each lost kg – to secure 10 days.
For the daily menu at the stage of fixing all the products of the first and second phases; fruits, except for cherries, wine grapes, and bananas are suitable: (daily serving); 2 slices of bread; 40 gr. Mature cheese; 2 times a week starchy foods (pasta, potatoes, legumes, rice).
The daily menu 2,5 table need to add daily. Spoon Oat Bran. In addition, in the third Phase of the Dukan diet 2 times per week, 1 meal will be transformed into "fixed" and you can be anything you want.
Please note that these will be running two days in a row! 1 day in the week (preferably Thursday), must protein (PP).
4 Phase: Stabilization
In the menu in this Phase, all you want can. His goal is to stabilize the weight. Important 2 rules: daily, 3 table to eat. Spoon oat bran; 1 day a week pure Protein diet (PP) support. Other exceptions or restrictions are not presumed to be in the last Phase of the Dukan diet. The duration of your compliance with all the rest of life.
Desserts from the book 350 recipes Dukan diet
Meringue
1-2 Sachets Strawberry Sweetener, 10 Egg Whites, Parchment, 1 Teaspoon Of Lemon Juice.
Beat the egg whites with the lemon juice to a foam, add the sweetener. Of a pastry bag or a spoon on a baking sheet, the portions of meringue, bake, set at 200 degrees. Some types of artificial sweetener are not able to burn at this temperature, if it is happening, heat the oven on 180 degrees.
Chocolate cake
For the "Test" – 2 tablespoons of oat bran, a little cocoa (suitable for "Russian" or "Gold Label", or any other kind without sugar) 200 G of cottage cheese creamy 0-2% fat, 4-5 egg whites, 1 egg yolk. For cream – 1 package of cottage cheese, a bag of vanilla, strawberry sweetener. For decoration – you can bake on the previous recipe meringue.
For starters, whisk egg whites and add cocoa and the bran, pour, and knead the dough. Gradually, as not to disturb without ceasing, give you the cocoa, cottage cheese, egg yolk. Some people prefer to add a sweetener in the dough, for example, stevia powder, other costs of a sweet cream and "ornaments". Dough-pour into a round mold and bake at a temperature of about 180 degrees. Meanwhile, whisk the cream cheese with sweetener and vanilla. The last one only very little, otherwise the product may taste bitter. More cake should allow to cool, and cut or directly on portioned cake and decorate with curd-cream and meringue, either cut in half, sandwiched the cream and decorate it from the top. These recipes are for the "attack". If you can "consolidation" or "cruise" cake is sandwiched, for example, pumpkin jam, more interesting flavor.
Pumpkin Jam
1 kg of pumpkin, cinnamon, cloves, steamer, 1 lemon (juice). The pumpkin is as small as possible, chop and cook in a water bath. Multiquick hand grinding take a blender, add lemon juice and spices, cinnamon.
Savoury Muffins
150 G of cottage cheese, 2 tablespoons bran, oatmeal, 4 egg whites, 2 egg yolks, baking powder, or baking powder. Mix the egg yolks with cottage cheese, beat the egg whites, add the bran in with the Quark mix. You can add a little salt or add the spices you like. At the end of baking powder add....
Bake at 150 degrees for about half an hour. If you "don't want to bake open Opal", the oven during the better.
Vanilla ice cream
A glass of skimmed milk, 20 G of ordinary Gelatine, 4 egg whites, 6 tablets of sweetener, 1 packet of Vanillin. Proteins whisk in a solid foam, you can salt a little, in order not to fell.
It is used to. by the way, cocoa or cinnamon to add, if you prefer the taste of chocolate Sweetener add at the end, "breaking" all of it formed lumps and air bubbles. Gelatin soak in warm water, heat the milk, combine with gelatin, and continue to stir, add the 3 tablets of sweetener. Mix until complete dissolution of the gelatin, but remove from the heat. Back to the kitchen switching on the machine, and gently pour a thin stream of milk with gelatin in proteins. Before you need to cool it to warm a little, the proteins are folded. Add vanilla, stir. If there is a ice machine and leave for 15 minutes, and then decomposed in one of the forms and send them in the freezer, if the ice machine does not, just select more than flat shapes, such as cups, and freeze. On the last leg for about 3-4 hours, depending on the performance of the freezer.
Pancakes and fritters on Dukane
Pumpkin Pancakes
150-200 G of pumpkin, 120 ml milk, 2 tablespoons of skimmed milk powder (if you don't, any Protein isolate, in addition to fruit flavours, but then you do not need to take sweetener, uh and so a part of the isolates), 2-3 tablespoons of oat bran has (some replace 1 tablespoon of bran spoons of corn starch), a little Soda, slaked lemon juice, a little clove, 4-5 egg whites, 150 G of cottage cheese.
Pumpkin cooked in water or cooking on a few until they crumble soft, then, with a fork or in a puree with the help of the hand blender. Proteins whisk, add the curd, beat the milk, again, bran, pour, stir, add sweetener and powdered milk, then pumpkin-potato puree, whisk again, and at the end you put the Soda in it. Pancake rotate best in one of the special crêpe-maker, the completely by lifting the handle. Use a Minimum of contained in the olive oil to grease the baking pan and cook at medium heat. Cloves in the water before cooking the pumpkin, and Yes, it is possible to RUB in a mortar with cinnamon, mix and pour in the dough in front of the stiff.
Pumpkin Fritters
2 zucchini-zucchini, 1 red onion, 2 tablespoons of skimmed milk powder, anything contained olive oil, all spices Can be mixed, you can salt is simply, 1 egg, a couple of proteins.
Zucchini along with onions, three on a grater, milk powder whisk together with the eggs, stir until smooth. Place the dough on a baking sheet, the parchment tablespoons, bake on 180 degrees until they are soft. Pancakes for each Phase of the diet 2 tablespoons of bran oats to soak in water, add 1-2 eggs, whisked and quickly sauté in a hot pan or crepe maker. You can serve these pancakes with the salmon, trout, or normal curd, a bit of flavored sweeteners.
Types Of Cabbage Fritters
1 kg cauliflower, 1 Cup bran, 1 Cup of yogurt, 3 eggs, a little baking powder, 1 onion, 2-3 tablespoons of skimmed milk powder.
Cook cabbage until soft, drain water, Can hack Mixer. Onion flakes, and combine with Sauerkraut, Kefir, pour bran, eggs, mix the bran, yoghurt, eggs, cabbage puree, a little salt and leave for 10 minutes in a bowl. Then add the baking powder and skimmed-milk powder, mix well, bake on a hot pan, pour 1-2 spoon.
You can bake donuts and not to pour in the furnace, in this case, the pan, the Butter, and a parchment or baking paper was.
Cheese cake
1 teaspoon of cocoa, 1 Cup of low-fat yogurt with no fillers, a sweetener, in powder, a pack of cottage cheese, 4 egg whites, 1 egg, 2 tablespoons bran, Vanillin.
From Quark, egg whites, eggs, long and in water oat bran to make the dough for cheese cakes, and fry quickly on both sides in a Teflon pan, we move to a baking sheet, the laid parchment for baking, and bring until soft, about 10 minutes are soaked. Yogurt Mix with cocoa and sweetener, cheese cake serve with the resulting sauce.